HEALTHY RECIPES

WHERE 'HEALTHY' ALSO MEANS 'DELICIOUS'

 

Featured Recipe:

Truffle ‘Faux’ Parmesan Rutabaga Fries (as seen on "The Doctors")

Ingredients:

  • 2 medium size rutabagas

  • 1/4 cup olive oil

  • 1 teaspoon ground paprika

  • 1 teaspoon Italian seasoning (or dried oregano)

  • 1/8 teaspoon ground black pepper

  • Pinch of salt

  • 1 teaspoon truffle oil (optional, if you want to toss your fries in truffle oil)

  • 1 tablespoon nutritional yeast (healthy alternative for Parmesan, found in the spice section of your local grocery store)

Directions:

  1. Preheat the oven to 425 degrees F.

  2. Wash and peel the rutabagas and cut off both ends.

  3. Cut them with a sharp knife into large thin rectangles so they are in shape of fries.

  4. In a mixing bowl, add the olive oil, paprika, Italian seasoning, and salt and pepper. Combine until mixed well.

  5. Place the fries in the mixing bowl and toss with the oil mixture making sure to get the fries covered well (it may help to use your hands to get all the fries covered.)

  6. Place the fries on a baking sheet or baking dish making sure to leave space between the fries.

  7. Bake for 15 minutes, then turn the fries and bake another 10 minutes until golden brown.

  8. Add the truffle oil to the sides of a bowl and toss your fries in the oil. Then sprinkle with the nutritional yeast.

  9. Serve with Honey Mustard Dip or your favorite dipping sauce.

Healthy Honey Mustard Dip

Ingredients:

  • 3/4 cup Greek yogurt

  • 1/4 cup deli mustard

  • 3 tablespoons honey

  • 1/2 teaspoon lemon juice

  • 1/2 teaspoon garlic powder

Directions:

  1. Mix all ingredients together with a whisk or spoon until thoroughly combined.

  2. Cover and chill in the fridge for about an hour.

Healthy Ranch Dip

Ingredients:

  • 1 cup plain yogurt or Greek yogurt

  • 2 teaspoon crushed garlic

  • 2 teaspoon dried dill or chopped fresh dill

  • 2 teaspoon lemon juice

  • 1 tablespoon olive oil

  • 1/4 teaspoon ground black pepper

  • Pinch of salt

Directions:

  1. Mix all ingredients together with a whisk or spoon until thoroughly combined.

  2. Cover and chill in the fridge for about an hour.

Asparagus Fries (as seen on "The Doctors")

Ingredients:

  • 1-1/2 pounds asparagus, hard ends trimmed away

  • 1/2 cup flour

  • 2 eggs, lightly beaten

  • 1/2 cup panko (or breadcrumbs)

  • 1/3 cup Parmesan cheese, shredded or grated

  • 1 teaspoon Italian seasoning 

  • 1/4 teaspoon ground black pepper

  • Pinch of salt

Directions:

  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

  2. Mix the breadcrumbs or panko with the Parmesan cheese, Italian seasoning, and salt and pepper, set aside.

  3. Dredge the asparagus in the flour (shake off excess), then dip in the eggs, next roll the asparagus in the breadcrumb mixture until evenly coated.

  4. Place the asparagus on the baking sheet leaving space in between each one.

  5. Bake for 15-17 minutes until golden brown.

  6. Serve with Healthy Ranch Dip or your favorite dipping sauce.

Cauliflower Tater Tots (as seen on "The Doctors")

Ingredients:

  • 2 cauliflower heads, medium size

  • 1 large egg

  • 1 cup onion, minced

  • 1/4 cup Parmesan cheese, grated or shredded

  • 1/4 cup breadcrumbs or panko

  • 1/2 teaspoon parsley

  • Pinch of ground black pepper

  • Pinch of salt

  • Cooking spray

Directions:

  1. Preheat the oven to 350 degrees F. Prepare a baking sheet with cooking spray.

  2. Cut the cauliflower into florets and add into a large pot of boiling water, and let cook for 4 to 5 minutes. (be careful not to overcook because the cauliflower will become mushy if overcooked)

  3. Drain the florets and then either using a knife or a food processor finely chop the cauliflower (if using a food processor, do not over mix because the mixture will become too wet to form into tots, just pulse for a few seconds)

  4. In a mixing bowl combine the cauliflower, minced onions, egg, Parmesan cheese, breadcrumbs, parsley and salt and pepper. Stir until thoroughly combined.

  5. Spoon 1 tablespoon of your mixture in your hands and roll into a tater tot shape (a small oval) 

  6. Place on the prepared baking sheet leaving space in between each tot and continue this process with all the mixture.

  7. Bake for 30 minutes, turning halfway through until golden brown.

  8. Serve with Chipotle Ketchup or your favorite dipping sauce.

Ingredients:

  • 1 can of organic tomato sauce (15-oz), no salt or sugar added

  • 1/2 teaspoon chipotle chili powder

  • 1 tablespoon pure maple syrup

  • 1 tablespoon cider vinegar

  • 1/2 teaspoon crushed garlic or garlic powder

Directions:

  1. In a saucepan combine the tomato sauce, chipotle chili powder, maple syrup, vinegar, and garlic and heat on medium heat. Bring to a boil, stirring frequently for 5-7 minutes until mixture begins to thicken.

  2. Remove from heat, cover and cool to room temperature.

  3. Place covered ketchup in the fridge for at least 2 hours before serving. 

Chipotle Ketchup

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